june/july ‘09
your guide to a great summer without great expense, and keeping it real while keeping your cool
sure deal!
twist & shout! organic pretzels are your ticket to ride at only $1.99 You can’t buy me love, but we can surely come together across the universe and let it be with a bag of organic pretzels. Carefully baked to a golden crisp, enjoy them perhaps in the car on a long and winding road…or with a lovely ‘rita in the good day sunshine and with a little help from your friends: mustard, nut butter or cheese. Don’t be a fool on the hill; you’ve got to get them into your life! They are 110 calories per serving with less than .5g fat per serving—such a trivial amount it’s not even required to be listed in nutrition facts. No need to consult dear prudence or the taxman because, eight days a week, all you need is love and a bag of 365 Everyday Value® Organic Pretzels—Sticks, Unsalted Twists, Mini Twists or Spelt Twists—is just $1.99.
9 Budget Recipes with costs per serving
25 money-saving quick tips!
More than $30 in coupons! You won’t want to miss... Meals for 1, 2 or 4…pp.4,5,15 Three Under $3…p.6 Better Burger Builder…p.18 “Learn to Cook” The Best Basic Potato Salad…p.19
hear, hear, budget balancers! our three-branch system ensures that your needs are well represented Summertime and the living…honestly, is not always so easy! Routines, appetites and activities—and therefore health—are all mixed up with an ever-evolving number of people. Let us help you keep your summer budget on keel with a boatload of tips and recipes for balancing time, cash and health.
9 Budget Recipes
Some are for One, Some for Two or More, but Who are We to Stop You from Trying them All? Watermelon Lemonade…2 Cherry Orange Oatmeal Outdoors Bars…3 Green Salad with Buffalo Chicken and Blue Cheese…4 Veal Piccata…5 “Learn to Cook” Whole Grilled Chicken…15 Mini Wild Salmon Cakes…16 “Learn to Cook” The Best Basic Potato Salad…19 Three-Bean Salad with Quinoa…19 Grilled Veggie Naan Pizzas with Goat Cheese…19 Special diet labels accompany each recipe, but it’s up to you to always double-check product labels! Packaged food ingredients can change. More budget recipes? Go to wholefoodsmarket.com!
here’s the deal… …about supermarkets. While many stores these days offer some natural and organic foods, when you step into Whole Foods Market, there’s no hide and seek game to play. You will find the widest selection of natural and organic foods—at as good or better prices than just about anywhere—because that’s all we carry.
3 Ways to ALWAYS Save Money in Our Stores 1. Store Specials. Sign up for The Whole Deal biweekly e-newsletter listing the best store specials. In store you’ll find even more— 1000+ items are on sale!
2. Volume Discounts. Get discounted pricing on many items when you buy a full case or more than a certain amount at once. Details at Customer Service.
3. Shop for 365 Everyday Value®. Our own brand helps you save, every day, 365 days a year. It’s the best and broadest selection of natural and organic products at the best prices.
Watermelon Lemonade fat free, low sodium, gluten free, dairy free Oh boy oh boy oh boy! It’s truly the best of summer when you can have lemonade and watermelon at once. Be sure to taste the watermelon first. If it’s very sweet, reduce the sugar. Offer some refreshment to the planet and economy, too, by going organic and local when you can. 6 cups 1˝ cubes seedless watermelon (from about a 5-lb melon) 1 bottle (10 oz) 365 Everyday Value® Organic Lemon Juice 6 cups water ¾ cup cane sugar Crushed ice Mint sprigs, for garnish Working in batches as necessary, purée watermelon and lemon juice in blender until smooth; transfer to a large container. Add water and sugar; stir until dissolved. Pour or ladle over ice in tall glasses, garnish with mint and thin slices of watermelon, if desired, and serve. Serves 16. 56¢ per serving.* Per serving (about 6oz/172g-wt.): 60 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 15g total carbohydrate (0g dietary fiber, 13g sugar), 0g protein *We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.
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sure deal!
a pound of simple crackers made simpler—buttery rich, deliciousness retained—just $2.99 Don’t you love it when a favorite conventional food gets a natural makeover? In this case, it’s one of America’s most popular crackers. You know, the kind you’re told to top with a squeeze of something mysterious from a can? Well, take heart, the cracker makeover was a success. Each box of four individually wrapped fresh packs has everything you want in a cracker of this sort, and none of what you don’t want—hydrogenated fats and artificial flavors. Yep, it’s just a simple 16-oz box of 365 Everyday Value® Gold Round Crackers for $2.99.
summer is for getting active without too much activity in your bank account Beaches+backyards+baseball fields = sun+wind+water+playing hard. On one hand, getting active outdoors means fun—of ten free! On the other hand, it means extra care and nutrients for your body, inside and out. But on the other hand (oops, that’s three hands…great for volleyball), our stores are stocked and ready with summer savings!
Three Money-Saving Quick Tips
Cherry Orange Oatmeal Outdoors Bars low sodium, high fiber, gluten free, dairy free, vegetarian
1. Delay no further. If you don’t already have refillable water bottles for everyone in the household, summer is the perfect time to get in this money-saving, planet-saving habit.
2. Shop bulk for snacks. Instead of buying convenience store snacks for road trips, camp, sporting events and outdoor music, buy in bulk and pack in single servings.
3. Stock the pantry when the price is right. Use coupons such as the one for fruit and nut mixes on page 7.
Having a quick energy snack ready when you’re on the go—whether on a hike or a road trip, at camp or at work—is helpful to keep hunger and your mood in check. Sometimes it’s a challenge to decide which energy bar will taste good and be worth the money, though. So why not make your own bars and have a little more control over the cost and what’s in them? Try this simple recipe, using whatever dried fruit you prefer (cranberries, blueberries, apricots), cinnamon instead of nutmeg or peanut butter instead of almond butter. You could even add chocolate chips, but do finish them with a healthy sprinkle of ground flaxseed! Natural spray oil for pan 3 cups gluten-free rolled oats 4 cup 365 Everyday Value® Smooth Almond Butter 1 cup dried sour cherries, or a mix of cherries and raisins ½ cup orange juice 4 cup 365 Everyday Value® Wildflower Honey 1 tsp ground nutmeg ½ tsp salt
here’s the deal…
3 egg whites
…about US adults and their health. More are eating healthier, according to a survey from the American Dietetic Association. About 56% claim they are eating more whole grains while about the same number are eating less trans fats.
2 TB 365 Everyday Value® Organic Finely Ground Flaxseed Preheat oven to 350°F. Lightly spray an 8˝x 8˝ square pan with oil; set aside. Mix together oats, almond butter, cherries, orange juice, honey, nutmeg, salt and egg whites in a bowl; press firmly into pan. Bake until golden brown around the edges, about 35 minutes. Let cool 5 minutes, sprinkle flaxseed over the top, let cool completely, cut into bars and serve. Serves 12. 74¢ per serving.* Per serving (about 2oz/66g-wt.): 200 calories (45 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 110mg sodium, 32g total carbohydrate (6g dietary fiber, 13g sugar), 7g protein *We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.
sure deal!
put this in your hopper: organic—yes, organic—ground flaxseed only $4.99! You may have heard all about the benefits of flaxseed. If not, at a minimum it delivers omega-3, -6 and -9 essential fatty acids as well as both soluble and insoluble fiber…for your, um, “hopper.” Ground seeds allow for increased assimilation of all those good nutrients as they pass through your aforementioned hopper. This particular ground flaxseed features: organic; a resealable bag; and cold milling so as not to damage any of those precious nutrients. For maximum benefits you should not heat it in your processing, either, but you could try it in a smoothie or our yummy Outdoors Bars recipe at right. Incredibly, a 14-oz bag of 365 Everyday Value® Organic Finely Ground Flaxseed is only $4.99.
value = MSC salmon – overfishing
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meals for one plus savvy summer saver ideas for anyone and everyone 3 Money-Saving Quick Tips 1. Cut your costs in half. If you need only half a cabbage, sandwich, chunk of cheese, fish fillet, loaf of fresh bread, etc., we’re happy to provide just the half you need.
2. Kabob for less. Check out our money-saving tips for kabobs at wholefoodsmarket.com/wholedeal.
3. Save the herbs! When you have extra herbs, chop, then freeze in ice cube trays with water, transfer cubes to freezer bags, defrost in a strainer before use.
2 boneless, skinless chicken thighs (about 4 lb)
TUESDAY
Veggie Monday
Kabob it!
Super sandwich: Country bread with organic goat cheese (p.17) and lots of veggies— roasted red pepper, baby spinach or arugula, shredded carrots, sliced cucumber and onion.
Grill or broil a ready-made kabob—seafood, chicken, beef, pork or lamb. Get some potato salad from our deli (coupon on page 7).
WEDNESDAY
2 to 3 tsp hot sauce, such as 365 Everyday Value® or Cholula 3 cups roughly chopped romaine lettuce 2 ribs celery, sliced 2 TB 365 Everyday Value® Organic Light Ranch Dressing ½ oz blue cheese crumbles 365 Everyday Value® Organic Croutons (optional)
THURSDAY
No Cook Night!
Entrée Salad
Pick up soup and salad. Our soup bar uses the same wholesome ingredients as homemade. Build a salad at our salad bar, and top with 365 Everyday Value® Organic Croutons.
A healthier option than “hot wings,” try our Green Salad with Buffalo Chicken and Blue Cheese at right, with just the right amount of lip-tingling heat.
FRIDAY
Boneless, skinless chicken thighs not only cost less than chicken breasts, but have more flavor. If you’re in a hurry, use our rotisserie chicken instead—the same great birds raised to the same great standards as in our meat department. Customers flock (!) to our stores for our chicken. 2 tsp extra virgin olive oil
Meals for One: Daily Planner MONDAY
Green Salad with Buffalo Chicken and Blue Cheese
WEEKEND
Quick Pork Cutlet
Summer Produce Grill-Out
Season and broil a thin boneless pork cutlet. Serve with steamed snap peas and any leftover salads from earlier in the week.
Seasonal sandwich bar: Friends bring summer veggies for grilling—zucchini, summer squash, green tomatoes, peppers. You provide breads, cheeses, raw veggies, condiments and potato chips (coupon p.7).
Heat oil in a medium skillet over medium heat. Arrange chicken flat in skillet and cook, flipping once, until golden brown and cooked through, about 10 minutes. Once cool, tear into thick shreds and toss with hot sauce. In a large bowl, toss together lettuce, celery and dressing. Arrange on a plate, top with chicken and blue cheese and serve, with a few croutons if desired. Serves 1. $3.40 per serving* Per serving (about 13oz/381g-wt.): 440 calories (270 from fat), 30g total fat, 8g saturated fat, 110mg cholesterol, 940mg sodium, 11g total carbohydrate (4g dietary fiber, 5g sugar), 30g protein *We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.
sure deal!
basic budget salad bowl becomes [drumroll]…super salad! transformational organic croutons for $2.49 Question: Why is it that so many people will eat a healthy green salad in a restaurant, but not at home? Sometimes it’s the presentation, sometimes it’s because someone else made it, or maybe it’s the croutons! Next question: What’s so great about these croutons? First, they’re organic to the core…not just the main ingredients, but the cheese or butter, the garlic, the herbs and spices… all organic! Second, they’re low sodium and free of artificial anything. At less than 13¢ per serving, you’re crunching on a real organic bargain. A 4.5-oz bag of 365 Everyday Value® Organic Croutons—Seasoned, Caesar, Butter & Garlic or Cheese & Garlic—is $2.49.
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value = healthy choices + (clean x well-lit) store + honest pricing
meals for two or eating the adult way—affordably (when perhaps kids are away) Meals for Two: Daily Planner MONDAY
Veal Piccata
TUESDAY
Veggie Monday
Pasta with Mussels (or Clams)
Composed salad: Arrange steamed green beans, halved cherry tomatoes, feta cheese, sliced radishes, red onion and black olives over salad greens on a platter. Drizzle with dressing and serve with crusty bread.
Wash mussels, discarding any that are open. Sauté garlic in olive oil. Add ½ cup white wine and mussels. Cover and steam until open. Add chopped parsley and red pepper flakes. Ladle mussels and broth over pasta.
WEDNESDAY
THURSDAY
No Hassle Burgers
Spanish Supper
No matter how long your day, frozen Nature’s Rancher Black Angus Beef Burgers are just minutes away. Try our suggestions on page 18, and enjoy burgers with potato salad (coupon on page 7).
Rub toasted country bread slices with garlic, then with a halved tomato; sprinkle with salt and olive oil. Top with thinly sliced prosciutto (you only need ¼ lb). Serve the tapas with chilled gazpacho (from our deli or recipe at wholefoodsmarket.com).
FRIDAY
The Strauss family dreamed up their “Free Raised” veal program with animal welfare-conscious customers in mind! They are happy to say that their veal calves have unlimited access to mother’s milk and are raised on natural open pastures alongside mother and herd, reviving a centuries-old authentic pasture-raising method. The calves are free to roam, never tethered or raised in confinement and never administered antibiotics (or growth hormones, which are prohibited for veal calf use by federal regulations). We are proud to offer this incredibly succulent, tender veal with exceptional flavor and less fat per serving than a boneless, skinless chicken breast. 6 oz 365 Everyday Value® Enriched Egg Noodles 1 TB + 1 tsp butter, divided 2 TB chopped parsley, divided
WEEKEND
1 TB extra virgin olive oil
Date night in!
Dinner Out, Dessert at Home
Our classic and super easy Veal Piccata at right will impress…and spare you the expense of a restaurant meal and tip. Pair with green salad and white wine, such as the Sauvignon Blanc below.
Enjoy dinner out with friends, then save by having dessert at home: Fresh ripe peaches drizzled with pureed and strained raspberries (fresh or frozen) over ice cream.
2 boneless top round veal scaloppine (about 4 lb total) Salt & ground black pepper to taste 6 cup 365 Everyday Value® Organic Low-Sodium Chicken Broth 1 TB 365 Everyday Value® Organic Capers, drained 2 lemon wedges
sure deal!
the world through a tantalizing and harmonious lens. new zealand sauv blanc, $6.99! Whether or not you can get away this summer, there are ways to relax and enjoy a softer focus. Here’s one. A very good White— described as tantalizing and harmonious—at a very good price, from New Zealand, where the climate is apparently ripe, so to speak, for producing benchmark Sauvignon Blancs. Citrus and melon flavors linger lazily on your palate, yet conclude with a crisp, refreshing finish. Sound like summer? Fresh goat or mozzarella cheeses are great buddies with this wine, as well as seafood, chicken or the Veal Piccata recipe at right. Pick up a bottle—or several—of Shellback New Zealand Sauvignon Blanc for a more-than-worth-it $6.99 each.
Cook noodles. Toss with 1 teaspoon butter and 1 tablespoon parsley, divide between 2 plates and keep warm. Heat oil in a large skillet over medium-high heat. Season veal with salt and pepper and cook, flipping once, until golden brown and just cooked through, 4 to 5 minutes total; remove from pan, place atop noodles and keep warm. Return skillet to heat, add broth and simmer until thickened, 4 to 5 minutes. Whisk in remaining 1 tablespoon each butter and parsley, capers, salt and pepper; pour sauce over veal and noodles and serve with lemon wedges. Pair with the Sauvignon Blanc (at left), if desired. Serves 2. $3.95 per serving* Per serving (about 13oz/369g-wt.): 500 calories (190 from fat), 21g total fat, 7g saturated fat, 135mg cholesterol, 520mg sodium, 53g total carbohydrate (3g dietary fiber, 1g sugar), 24g protein *We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.
Unfortunately for some of you, the long arm of the law prohibits us from selling wine in some of our stores.
value = (item x full case) - % off
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everybody loves “three under $3” or what to do with the change you find in the laundry, the sofa and the car floorboards 365 Everyday Value® Organic Cotton Balls or Quilted Cotton Rounds Organic cotton is not only a good choice for the environment, but good for your whole body, too. These are gentle, absorbent and silky soft organic cotton, whitened only with hydrogen peroxide and naturally free of toxic pesticide residues. Just the thing for sensitive facial skin and babies. Get a 100-pack for less than $3!
365 Everyday Value® Lunch Napkins
365 Everyday Value® Organic Non-Pareil Capers
Thank a tree for its shade this summer by using napkins made of 100% recycled paper, not trees. And, while most napkins are bleached with chlorine—including some brands made from recycled material—these are whitened using a safer method that does not release dangerous chemicals into the environment. Thank the fresh air, too, with a 250-ct package for less than $3.
For those looking to eat gourmet food at buffet prices, here’s the jackpot. These little gems (non-pareil refers to their desirable petite size) are grown organically and cured with sea salt. Add a burst of interest to fish, chicken, egg dishes or our Veal Piccata recipe on page 5. A steal at less than $3!
sure deal!
kick some serious summer butt with arnica for $7.99 Getting active outside is part of the fun of summertime, but the sore muscles, bumps and bruises are not. Arnica to the rescue! The active ingredient in this odor-free homeopathic gel is Arnica montana, also known as Mountain Daisy, which has been used for centuries to reduce pain, swelling and bruise discoloration from injuries. Aside from the fact that it works, you’ll be pleased to know that all it takes is a thin layer applied to the affected area as soon as possible after minor injury, repeated three times a day as needed. Just one tube could last you all summer long! So get out there and have fun. But first, pick up your 2.6-oz tube of 365 Everyday Value® Arnica Gel for only $7.99.
sure deal!
big haircare—not just for big hair. best-selling herbal variety at only $9.99 Sun, sweat and swimming pools are hard on your hair. What you need is gentle, but effective daily haircare products that do more than clean and condition…and you need them at a value price since you use a lot of it this time of year. Big hair, sleek hair, flowing, growing hair, you need our number-one selling, paraben-free, big bottles of herbal shampoo and conditioner for all hair types and daily use! With natural botanicals—including lavender, rosemary and chamomile—for cleansing, softening, soothing and smoothing, you can pick up a 32-oz pump-top bottle of Nature’s Gate Herbal Shampoo or Conditioner only at Whole Foods Market® for $9.99.
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value = Whole Body™ team members × product knowledge
our own great stuff hear that? it’s us, unabashedly tooting our own horn Most major supermarkets offer their own house branded products, including a smattering of organics. We’re proud to say that almost 50% of the more than 1500 products in our own lines—including 365 Everyday Value® and Whole Foods Market™— are organic. And 100% are free of artificial ingredients, hydrogenated oils and highfructose corn syrup. Plus we make them to avoid GMOs. If you compare, you’ll discover that our prices are the same or better for like products, organic or natural!
• Nourish your body while you satisfy your salty/sweet/ crunchy cravings • Organic fruits, nuts (and chocolate in some varieties) let you snack with good conscience • Chocolate Banana Trail Mix; Raisin, Chocolate & Nut Mix; Hullabaloo Mix; Sweet Surrender Mix; or Tropical Mix
365 Everyday Value®
Organic Fruit & Nut Mixes
$1.00
off
any one pouch of 5 varieties
PLU: 72984 Some products may not be available in all stores. Limit one coupon per purchase of specified product(s). Void if altered, transferred, reproduced, exchanged, sold, purchased, or where prohibited or restricted by law. Valid only in the U.S.A. Expires August 31, 2009.
365 Everyday Value® • Light, crisp and evenly browned in the classic “can’t eat just one” style • Thinly sliced organic potatoes cooked in organic sunflower oil
Organic Classic Potato Chips
$1.00
off
any one 5-oz bag
• Sea Salt, Barbecue or Sea Salt & Black Pepper PLU: 72985 Some products may not be available in all stores. Limit one coupon per purchase of specified product(s). Void if altered, transferred, reproduced, exchanged, sold, purchased, or where prohibited or restricted by law. Valid only in the U.S.A. Expires August 31, 2009.
Freshly Prepared Potato Salad • Made with the same highquality ingredients you find throughout our stores • Contains no artificial preservatives, colors or flavors • Prepared fresh in our own Whole Foods Market® kitchens
$1.00
off
per each full pound
when you purchase 1 pound or more from our Prepared Foods department
PLU: 72986 Some products may not be available in all stores. Limit one coupon per purchase of specified product(s). Void if altered, transferred, reproduced, exchanged, sold, purchased, or where prohibited or restricted by law. Valid only in the U.S.A. Expires August 15, 2009.
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meals for four or good solid ideas to help anyone eat for less 3 Money-Saving Quick Tips
Whole Grilled Chicken
1. Buy big carrots and cut them into sticks instead of buying “baby carrots.” 2. Change the cereal habit for summer. Try homemade whole-grain muffins (recipes at wholefoodsmarket.com).
3. Make your own snack cups with pudding, fruit salad, veggie sticks, trail mix, cookies, chips, cheese cubes.
Meals for Four: Daily Planner MONDAY
TUESDAY
Veggie Monday
Easy Ceviche!
Minted summer pasta salad: Combine cooked pasta with fresh mint, garbanzo beans, red onion, tomatoes and baby spinach. Toss lightly with vinaigrette and top with crumbled feta or Parmesan.
Pair our Whole Catch™ frozen cooked shrimp with chopped red onion, cilantro and diced green pepper. Toss with red wine vinegar and olive oil and serve over salad or with tortilla chips.
WEDNESDAY
THURSDAY
Cook’s Day Off…Almost
Pepper Steak Panini
Shop our prepared Mediterranean foods to assemble falafel with prewashed salad greens and lemon tahini salad dressing in warmed pitas. Serve with tabouli and carrot sticks with hummus for dipping.
In the morning marinate 1–15 lbs chuck steak in Italian dressing. Later, sear the beef, thinly slice and layer on country bread with sautéed peppers and sliced cheese. Brush bread with olive oil, and grill, pressing down with a heavy pan or foil-wrapped brick.
FRIDAY
WEEKEND
Grilled Chicken Dinner
Dog Days of Summer!
Follow recipe at right and Learn to Cook a Whole Grilled Chicken…it’s easy! Serve with potato salad or three-bean salad (recipes on page 19).
Backyard hot dog bar with Nature’s Rancher nitrite-/nitrate-free hotdogs in Chicago dogs (pickle spear, spicy peppers, celery salt), New York dogs (lots of kraut) or whatever: slaw, relish, chopped onion, chili, cheese. Remember potato chips (coupon on p. 7).
sugar conscious, dairy free Our rotisserie chickens are a sure deal (the highest quality bird for your buck!), but you can save even more by learning to cook a whole chicken. It’s one of the best value choices for summertime grilling. If you’re not yet up for butterflying a chicken, our butchers will do it for you…just ask! 1 whole chicken (about 3 lbs) ½ cup Whole Ranch® marinade, such as Thai peanut, honey ginger soy or rosemary mint Salt & ground black pepper to taste 1 TB 365 Everyday Value® Extra Virgin Olive Oil
1. Butterfly the chicken or cut in half lengthwise and arrange in a wide, shallow dish. Drizzle with marinade, season with salt and pepper, cover and chill 3 hours or overnight.
2. Oil grill and preheat to medium. Arrange chicken on grill, skin-side down. Rest a large sheet tray on top and weigh down with heatproof heavy objects such as bricks or cast iron skillets. Grill chicken until skin is golden brown and slightly charred in parts, about 15 minutes.
3. Carefully flip chicken, replace tray and weights and continue grilling until deep golden brown on the second side and a thermometer inserted in the thickest part of the thigh registers 170°F, about 15 minutes more. Set aside to let rest for 10 minutes then serve. Serves 4. $2.51 per serving* Per serving (about 6oz/181g-wt.): 440 calories (230 from fat), 26g total fat, 7g saturated fat, 140mg cholesterol, 590mg sodium, 3g total carbohydrate (0g dietary fiber, 3g sugar), 44g protein *We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.
sure deal!
who cares if it’s organic? darned good mustard for $1.99 Actually, we care. Very much. And if you don’t know why, do take a moment to visit wholefoodsmarket.com/values/organic.php. Now that we got that out of the way…on to mustard, glorious mustard! Hot dogs, sandwiches, potato salad, a simple homemade Dijon Vinaigrette— none would be the same without a good squeeze of a good mustard. We’re not ashamed to say this is nothing fancy; it’s just darned good mustard, gone organic, at a darned good everyday price so you can enjoy it every day. An 8-oz squeeze bottle of 365 Everyday Value® Organic Mustard—Dijon or German—is only $1.99.
value = European-style hearthbreads × (tasty + crusty in a good way) – potassium bromate
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summer entertaining on a budget maximizing food and fun, minimizing fussiness and frivolities The most memorable summer celebrations have less to do with fancy spreads and all-out decorations and more to do with good company and sharing great-tasting, satisfying food. Of course we’ve got the fancy stuff, but we also love to help everyone learn how to enjoy the best flavors of summer on any budget.
Clip-and-Save-and-Save-Some-More
Backyard Barbecue and Picnic Planner QUICK & CONVENIENT FAVES
MONEY-SAVING TIPS
365 Everyday Value® Organic Garlic & Herb Fresh Goat Cheese & Mini Toasts (see facing page); drizzle cheese log with honey or fruit spread
same organic cheese & mini toasts, but stretch it: spread toasts ahead and garnish with what you have (herb snip, honey, veggie shaving)
selection of 3–5 artisan cheeses (allow 2 oz total per person)
1 or 2 artisan cheeses on sale (1 oz per person), portioned onto baguette slices or crackers
Grilled Side of Wild Salmon simple recipe at wholefoodsmarket.com
Mini Wild Salmon Cakes recipe at right or stretch wild salmon in a pasta or salad dish
grill-ready kabobs from the meat or seafood counter
make small kabobs using lots of veggies between meat, poultry or seafood
marinated & grilled (or BBQ) chicken pieces
grill a whole chicken (p.15) and make a chicken salad extended with lots of vegetables
Mini Wild Salmon Cakes sugar conscious, dairy free Fresh wild-caught Alaska salmon is one of the most amazing flavors of summer and Whole Foods Market® is particularly careful about where it comes from. For a decade, we’ve been offering seafood from MSC-certified sustainable fisheries and wild Alaska salmon is just one example. We’re careful about how we source all of our seafood—we ranked #1 in Greenpeace’s survey for seafood sustainability among retailers! Supporting a longterm supply of seafood is worth it, and like most everything so incredible there are ways to take just a small delectable amount and stretch it so more people can enjoy it. 3 TB 365 Everyday Value® Extra Virgin Olive Oil, divided 1 lb skinless wild-caught salmon fillet Salt & ground black pepper to taste 2 zucchini (about 1 lb), finely grated and squeezed firmly to remove excess water 1 TB 365 Everyday Value® Organic Dijon Mustard
grill-ready seasoned burgers or steaks from the meat counter
grilled (from frozen) Nature’s Rancher Black Angus Burgers
veggie burgers or meatless skewers (from the dairy or frozen department)
grilled tempeh and tofu recipes at wholefoodsmarket.com
prepared salads from our deli (get your potato salad coupon on p.7!)
prepare Three-Bean Salad & Potato Salad recipes on p.19
1 egg, beaten ¾ cup 365 Everyday Value® Plain Bread Crumbs Lemon wedges
In wine-selling stores, choose from our Top 10 Wines for Summer… top-notch wines at easy-to-swallow prices!
here’s the deal… …about bromated flour. Potassium bromate is used to strengthen bread dough and increase rising. If not properly used—too much added, too short cooking time, too low temperature—some can remain in the bread, which may be harmful if consumed. It has been banned from use in food products in several entire countries around the world…and Whole Foods Market.
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Heat 2 tsp of oil in a large skillet over medium-high heat. Season salmon all over with salt and pepper then cook, flipping once, until golden brown and just cooked through, 7 to 8 minutes. Once cool, break into small flakes in a bowl, removing any bones. Add zucchini, mustard, egg and ¼ tsp pepper and toss gently to combine. Form salmon mixture into 16 (3˝) patties, coating each lightly in breadcrumbs. Heat remaining oil in large skillet over medium heat. Cook half the patties, flipping once, until deep golden brown and cooked through, 6 to 7 minutes total. Transfer to a paper towel-lined plate and season with salt; repeat process with remaining patties. Serve salmon cakes hot, with lemon wedges on the side. Serves 8. $2.63 per serving* Per serving (about 5oz/135g-wt.): 200 calories (90 from fat), 10g total fat, 1.5g saturated fat, 60mg cholesterol, 310mg sodium, 3g total carbohydrate (1g dietary fiber, 1g sugar), 16g protein *We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.
value = scoop-your-own bulk snacks – packaging @ affordable prices
sure deals for a sure-thing picnic! we wrestled amish goats to bring you this new organic cheese at $3.99 Okay, before anyone wonders how we can possibly support animal welfare standards and wrestle goats in the same breath, the truth is we did not wrestle any goats. But we did work really hard to help convert a few more Iowa Amish goat farmers to organic so we could make enough goat cheese to flavor some delectably with garlic and herbs! Like our original fresh goat cheese, it is made with vegetable rennet and no crazy additives. The mild, creamy flavor has none of the sour acidity often found in industrial-produced goat cheese. It’s a fantastic substitute for cream cheese with fewer calories and less fat per serving. Try it on a bagel or sandwich, a beet salad, Grilled Naan Pizza (recipe page 19) or in sushi with tuna. A 4-oz log of Whole Foods Market™ Organic Garlic and Herb Fresh Goat Cheese is $3.99.
the cutest petite organic toasts from the picnic capital of the world (france) at $2.99 Never underestimate the power of cuteness. Even if some manly man balks initially at the idea of eating something so adorable, a dollop of something delicious on top will win him over. Without the déclassé shedding of a crumb, these crunchy little toasts can complete a picnic, or elevate to elegant a basic bowl of soup. The simplest complement is our organic fresh goat cheese, but you will discover a multitude of uses for a 2.8-oz package of our 365 Everyday Value® Organic Mini Toasts at $2.99.
prosperity, wisdom, good fortune and pinot grigio. all for only $5.99! At first some folks were turned off by the name—Bubo—but when they learned it is simply the Latin name for owl, well, Fortuna’s wheel spun in their favor and everything changed. After all, owls have long been associated with prosperity, wisdom and good fortune. So, there’s a story to tell as you picnic or sit on your porch sipping this tasty White. The grapes benefited from California Central Coast cool breezes. Your good fortune is refreshing flavors of pear, honeysuckle and green apple. It’s a treat with chilled or grilled seafood, Asian fare, fresh goat cheese or Grilled Naan Pizzas (p.19). Prosperity is on its way with Bubo Pinot Grigio for only $5.99! Unfortunately for some of you, the long arm of the law prohibits us from selling wine in some of our stores.
here’s the deal… …about cheese. We take it seriously! Nurturing relationships with our producers ensures the cheese they send us is the highest quality and most representative of its variety, whether an 80-pound wheel of aged Parmigiano Reggiano or a 4-ounce log of fresh Amish goat cheese. value = deli potato salad + quality standards - $1.00 (coupon p.7)
17
Better Burger Builder!
Making the Most of Grilling’s Savvy Summer Saver A giant steak alone on your plate is so early 90s. Now it’s all about cutting that steak up for Mexican fajitas, making Japanese yakitori, Thai satay or… loaded, super satisfying burgers. So how can you best spend your burger buck? Yeah, yeah, we say it all the time…make the healthiest choices when it comes to ingredients. Aren’t a few more pennies worth it for health?
HEALTH-SAVING SUGGESTIONS
ESTIMATED COST DIFFERENCE
Hamburger buns made with unbromated flour and whole wheat or other whole grains
about 15¢ more per burger
Mayonnaise made with expeller-pressed oils (vs. heat- or chemical-extracted oils) and no artificial preservatives, such as calcium disodium EDTA
less than $1.00 more per 32-oz jar!
Lettuce is where choosing organic can make the greatest impact if you wish to avoid exposure to pesticides with your burger!
about $1.00 more per head— approx. 15 burgers
Bacon without added nitrates or nitrites, from pigs raised to standards that prohibit antibiotics
less than 10¢ a slice more
Tomatoes taste best (and have more nutrients) when they are picked ripe, so look for local and in season, as well as organic, when possible
local may cost less, organic about 20% more
Pickles without artificial colors…do they really need to glow green?
about the same!
Onions are an affordable way to go organic to limit your—and the farmworker’s and the Earth’s—exposure to pesticides
about 4¢ more per burger
365 Everyday Value® Cheese, organic or not, made from the milk of cows never given artificial hormones (rBST)
as little as $1.00 more per lb in blocks, organic 4 more
Beef from cattle raised to standards that call for no antibiotics (ever) or added hormones; or bison with less fat and more protein than beef
less than $1.00 more per pound
how a healthier burger adds up
Only about 85¢ more per burger plus health savings!
These Over-the-Top, Dad’s-Day Burger Ideas are Loaded, but You Don’t Have to Be Great Ingredients, Fantastic Flavor, Relatively Little Cost, Especially vs. Going Out…or a Steak Where the Buffalo Rock $3.75* ketchup, romaine, sautéed mushrooms, tomato, pickles, onion, cheddar, ground bison, whole wheat bun
Who You Callin’ Turkey $4.25* mustard, sprouts, avocado, sundried tomatoes, jalapeños, red onion, monterey jack, ground turkey, ciabatta bread
Hollywood Portabello $5.50* garlic mayo, spinach, bacon, roasted red pepper, black olives, grilled onions, fresh goat cheese, portabello cap, toasted hearthbread * We over-estimated the cost of ingredients used, but there’s always a chance things add up a little differently in your neck of the woods.
18
value = chicken famous for flavor – antibiotics @ great price
What the heck am I gonna do with all these Grilling Lef tovers? • Use buns to make croutons and breadcrumbs • Broken up burgers go in quesadillas or burritos • Toss grilled veggies into pasta or rice • Add hotdogs or sausage bites to beans • Make enchiladas or wrap sandwiches with chicken
The Best Basic Potato Salad
Three-Bean Salad with Quinoa
low sodium, sugar conscious, gluten free, vegetarian
high fiber, sugar conscious, gluten free, dairy free, vegan, vegetarian
Potato salad is one of those dishes that can help limit the cost of a summer get-together. Learn to make this one, then try a few of your own special touches—maybe curry powder, chopped hard-cooked eggs, black olives or roasted red peppers? For a mayonnaise-free version, try our Dijon Vinaigrette Potato Salad recipe at wholefoodsmarket.com. For a mayo-andmustard version, omit the lemon juice and add 2 tablespoons mustard and 4 cup chopped pickles.
Summer green beans are here! Perhaps other beans, too, so substitute any of the three beans with what you can get on sale or from your garden…or the neighbors’. Canned garbanzos, pintos or black beans are fine, too, in this beautiful and delicious summer salad that works as a side dish or protein-filled vegetarian entrée. Quinoa (KEEN-wah) is a light, whole grain with plenty of protein itself; once you try it, you’ll invite it back to your table again and again.
3 lbs russet potatoes, peeled and cut into 1˝ chunks Salt & ground black pepper to taste
1 cup uncooked quinoa
4 cup light or regular sour cream
Salt & ground black pepper to taste
4 cup gluten-free mayonnaise
½ lb green beans, trimmed, cut into 2˝ pieces, cooked & rinsed in cold water
¼ cup mixed chopped herbs such as parsley, basil and thyme 2 TB lemon juice 2 ribs celery, chopped ½ small onion, chopped
1.Put potatoes into a pot, cover with 1˝ salted water and bring to a boil. Reduce heat and simmer 8–10 minutes.
2.Be careful not to overcook. Test for doneness by inserting a fork into a potato chunk. It should slide in easily without breaking apart the potato. Immediately drain well and let cool 10 minutes.
3.G ently toss potatoes with sour cream, mayonnaise, herbs, lemon juice, celery, onion, salt and pepper. Cover and chill before serving.
1½ cups frozen 365 Everyday Value® Shelled Edamame, thawed ½ cup chopped roasted red peppers 1 (15-oz) can 365 Everyday Value® Kidney Beans, rinsed and drained ¼ cup 365 Everyday Value® Organic Italian Dressing 1 tsp dried tarragon Rinse quinoa under cold running water and drain. Bring 1¾ cups water to a boil in a small pot. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. Uncover and let cool. Put cooled quinoa, green beans, edamame, peppers, kidney beans, dressing, tarragon, salt and pepper into a large bowl and toss well. Serve chilled or at room temperature.
Serves 6. 78¢ per serving*
Serves 8. 88¢ per serving*
Per serving (about 8oz/225g-wt.): 270 calories (90 from fat), 10g total fat, 1.5g saturated fat, 10mg cholesterol, 300mg sodium, 40g total carbohydrate (3g dietary fiber, 4g sugar), 4g protein
Per serving (about 9oz/244g-wt.): 270 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 460mg sodium, 33g total carbohydrate (8g dietary fiber, 4g sugar), 17g protein
Grilled Veggie Naan Pizzas with Goat Cheese vegetarian Super yummy, main-course pizzas at a bistrobeating price or cut them into wedges for a party appetizer. Aside from our amazing naan bread, the secret is the goat cheese (p.17), but one of the great things about pizza is you can use whatever toppings you like. Shop the cheese sales and your vegetable garden! 1 medium eggplant (about ¾ lb), thickly sliced lengthwise 2 zucchini or yellow squash, thickly sliced lengthwise ¼ cup extra virgin olive oil, divided Salt & ground black pepper to taste 6 pieces 365 Everyday Value® Whole Wheat or Original Tandoori Naan 1¼ cups marinara sauce 1 cup 365 Everyday Value® Shredded Part-Skim Mozzarella Cheese 1 (4-oz) pkg 365 Everyday Value® Organic Garlic & Herb Fresh Goat Cheese, crumbled Preheat grill to medium-high heat. Drizzle eggplant and zucchini or squash with 2 TB of the oil then season with salt and pepper. Grill vegetables, flipping once, until deep golden brown and tender, 6 to 8 minutes. Once cool, roughly chop. Reduce grill temperature to medium. Brush naan all over with remaining 2 TB oil then spoon marinara sauce over one side of each piece. Top sauce with mozzarella cheese, grilled vegetables and goat cheese. Working in batches, arrange pizzas on grill and cook until cheese is melted and naan is crisp, 4 to 5 minutes. Cut into wedges and serve. Serves 6. $2.99 per serving.* Per serving (about 11oz/303g-wt.): 470 calories (210 from fat), 23g total fat, 7g saturated fat, 25mg cholesterol, 900mg sodium, 51g total carbohydrate (8g dietary fiber, 9g sugar), 16g protein
*We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.
here’s the deal… …about our bison—aka buffalo, an evolved distortion of “les boeufs,” the name bison were called by early French explorers. Our standards include: 1) Raised on pasture or range for at least 6 of their life. 2) No antibiotics, ever. 3) No added hormones—prohibited for buffalo by federal regulation. Plus, bison has more protein and less fat than beef. Use it in any beef recipe…it just cooks a bit faster. value = organic packaged goods @ “365” pricing
19
sure deal!
not just any ol’ bones. a box of dog bones worthy of the best dog in the world for $3.49. Doesn’t everyone think their own Snuggles or Max or Duchess is the best dog in the world? So give your precious angel something back for all that unconditional love you get. Give that dog a bone that tastes good, with vitamins and minerals and a crunchy texture to promote clean teeth and healthy gums…and none of those fake colors or preservatives. Do what you can to keep them around and looking and feeling good as long as possible. There’s one variety with added nutrients to help maintain a healthy coat and skin, another with glucosamine to promote joint health and a third made just the right size for small dogs, with added protein for the energy needs of those feisty little guys and gals. An 18-oz box of Whole Paws™ Dog Biscuits—Healthy Coat Formula, Hip and Joint Formula, or Tiny Bite—is $3.49.
Whole Foods Market® Quality Standards
Our Guiding Light, Stalwart Banner, Reliable Old Glory Almost since we declared our independence from the conventional grocery business in 1980—and our interdependence amongst our stakeholders—we’ve been using our strict Quality Standards every day when determining which products to place on our shelves. Here’s one standard that continues to set us apart and make us proud: We feature foods that are free of artificial preservatives, colors, flavors, sweeteners and hydrogenated fats. Find the others online, and while you’re there, check out our Declaration of Interdependence.
Whole Foods Market Core Values
Expand Your Options
What We Value Most
With Online Budget Tools at wholefoodsmarket.com
• Selling the highest quality natural & organic products available
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• Satisfying & delighting our customers
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• Supporting team-member happiness & excellence • Creating wealth through profits & growth • Caring about our communities & our environment • Creating ongoing win-win partnerships with our suppliers • Promoting the health of our stakeholders through healthy eating education
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